Contents
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Izithako
- 1 ipelepele ebomvu
- 1 Itswele
- 2 Uzucchini
- 2 tbsp ioyile
- 4 tbsp Umgubo okanye umgubo ophindwe kabini
- 350 ml Umhluzi wemifuno
- 150 g Ucwambu eqhuqhiwe
- 6 isiqu Dill
- 1 tsp Ijusi yelamuni
- Ityuwa pepper
- 500 g I-Pollack fillet
- 2 tbsp Ibhotolo ecacisiweyo
imiyalelo
- Coca kwaye uhlambe ipepper kwaye uyinqumle ibe yimichilo emihle. I-anyanisi i-peel kwaye inqunyulwe kakuhle. Geza i-zucchini kwaye uyinqumle ibe ngamaqhekeza. Ukushisa ioli epanini kunye nefry imifuno kuyo. Uthuli kunye ne-11/2 tbsp yomgubo kwaye ugxobhoze. Deglaze ngesitokisi kunye nekhilimu. Yizisa kwi-thumba kwaye ubilise malunga nemizuzu emi-3. Gcoba i-dill, udibanise kwimifuno. Ixesha kunye nejisi lemon, ityuwa kunye nepepper.
- Sika iintlanzi kwiinqununu ezi-8, ixesha ngetyuwa kunye nepepper. Beka iipuniponi ezi-3 zomgubo (okanye umgubo ophindwe kabini) kwisitya kwaye uguqule amaqhekeza eentlanzi kuwo. Fudumeza amafutha epanini. Fry intlanzi ngeenxa zonke malunga nemizuzu emi-5. Khonza ngemifuno kwiiplate ezifudumalayo.
- Iitapile zeParsley zinambitha kakuhle kunye nabo.
isondlo
Ukukhonza: 100gI khalori: 231kcalIiCarbohydrate: 1.1gIprotheni: 0.7gAmafutha: 25.2g